MONDAY METCON CrossFit Games Open Workout 15.5 27-21-15-9 reps of: Row (calories), Thrusters RX: 95/65 lbs Masters 55+ RX: 65/45 lbs *Time Cap: 17 minutes ACCESSORY Farmers carry 5×100′ with a pair of either dumbbells or kettle bells
TUESDAY SKILL WORK 10 minute EMOM: Odd Minutes: perform an unbroken set chest to bar pull ups Even Minutes: max double unders in 40 seconds *Scale for C2B Pull ups: A) max set of chin over the bar pull ups B) If you don’t have kipping pull ups yet, perform 8 unbroken banded pull ups each round. These should be done with a smooth and controlled descent with no plunging down from the top. METCON 6 rounds for time: 5 deadlifts, 7 hang power cleans, 9 push jerks, 12 push ups RX: 135/95 lbs
WEDNESDAY STRENGTH Tempo Pause Back Squat 3×10 – all sets done at 55% of your 1RM. Tempo: 3 down, 3 second pause in the bottom, then stand. *warm ups sets: 5EB, 3-3-3 (all with tempo) *Perform a set every 3 minutes. METCON With a partner: On a 15 minute clock: 100 calorie bike (partners can split how they choose), With the time remaining max sets of 250′ shuttle sprint (10×25′) *1 partner completes the entire 250′, while partner 2 holds a straight arm plank. *every time a teammate completes 250′, 1 round is awarded WEIGHTLIFTING (6:30 – 7:30PM) A) Clean & Jerk 10×1 (building in weight). This is not a max out day, build to a challenging single. *3-4 warm up sets with load. *Rest as needed between sets. B) Back Squat 4×3 @75-80% of your 1RM.
THURSDAY SKILL WORK The Ring Muscle Up METCON Row for max calories in 20 minutes* *every 2:30 get off the rower and perform 12 rowing pike ups. *Score is total calories.
FRIDAY SKILL WORK Toes to bar METCON CrossFit Games Open Workout 12.3 18 minute AMRAP: 15 box jumps, 12 push press, 9 toes to bar. RX: 115/75 lbs Masters 55+ RX: 95/55 lbs
SATURDAY: METCON Teams of 3 10 minutes to establish a 3 rep max front squat from the floor. *Teammates share a bar, the first rep must be a squat clean. *The score is total load (sum of the heaviest lifts made by each teammate). *Only 1 teammate can be lifting at a time. *1 bar per team.
~ 2 minute transition/unloading period ~
15 minute AMRAP: 7/5 calorie assault bike sprint, 50′ dumbbell bear crawl (35/25 lbs), 5 rowing push ups (35/25 lbs) *1 partner starts, when partner 1 finishes the bear crawl, P2 starts, when P2 finishes the bear crawl, P3 start, etc.) *every time one teammate completes a cycle, it is a round.